Three Simple Practices for Stress-Free Living

Life is filled with challenges, and how we approach them can make a huge difference in our overall well-being.

Most of us lead busy lives, juggle big workloads, and face difficult situations—whether at work or at home—that are unavoidable. While certain types of stress can actually benefit the body by strengthening our nervous system and even slowing aging (like the kind we experience from physical activity, learning a new skill, or taking on an interesting course), the daily stress we endure in the 21st century has become more of a chronic condition.

This chronic stress can lead to inflammation, a factor underlying many degenerative diseases, including heart disease—the leading cause of death worldwide. Maintaining true health is no longer just about good nutrition and regular exercise; to truly thrive and live a long, balanced life, we must learn how to manage stress effectively.

“In the rush of daily life, pause, breathe, and remember: peace is within you. Let go of what you cannot control and find strength in simplicity.

Here are three simple practices to help reduce stress and bring calm into your life:

1. Focus Only on What You Can Control

One of the core principles of Stoic philosophy is to let go of what we can’t control and focus on what we can. This approach helps to reduce unnecessary worry and allows us to take purposeful action.

As Marcus Aurelius said,

“You have power over your mind—not outside events. Realize this, and you will find strength.” 

Try reminding yourself each day to let go of things outside your control and direct your energy toward actions within your power.

2. Use Breath-Holding to Release Tension

When stress hits, the body’s immediate reaction is often shallow, rapid breathing. Counteract this with a simple breath-holding exercise to ground yourself and release tension. Try inhaling deeply for four counts, hold for four, then exhale for six. This pattern helps lower stress hormones, relax your nervous system, and bring a sense of calm back to your body.

3. Incorporate Foods that Support a Calm Mind

Certain foods help naturally lower cortisol (the stress hormone) and increase serotonin (the “feel-good” hormone). Include more dark leafy greens, berries, nuts, and fatty fish like sardines in your meals to boost serotonin. Don’t forget about good quality dark chocolate.

For cortisol, look to calming teas like chamomile or ashwagandha, along with magnesium-rich foods such as avocados and bananas, which help reduce stress and support your mood. It is sometimes a good idea to incorporate magnesium supplements in your diet, if you have trouble falling asleep, if you feel eye twitching, muscle cramps or you just feel cranky all the time.

By practicing these three steps, you can start to cultivate a more relaxed and balanced lifestyle, one small change at a time.